Key takeaways
- If you’re over 35 and confused about what to eat, the fix usually isn’t another rule. It’s fuelling properly and consistently.
- Carbs aren’t the enemy. Whole grains, fruit, potatoes, beans and veg bring fibre and energy for training, work and chasing kids.
- Protein at each meal helps with fullness and with keeping muscle; a common research range is about 1.2 to 1.6 g per kg of body weight a day.
- Fat loss doesn’t have to mean being hungry all day or living on salads. A balanced plate is easier to stick with.
- Leanna’s simple grocery framework below is built to be saved and used on your next shop.
One week carbs are the enemy. The next, it’s more protein, fewer calories, no snacking, or fasting for hours. If you’re a woman over 35 and you’ve tried a bit of everything, you might still feel hungry, tired and full of cravings, with a body that isn’t responding. What if the problem was never a lack of willpower, but a lack of fuel?
That’s the message in Leanna Chanco’s reel: stop chasing the latest rule and start fuelling with intention. Here’s what that looks like in real life.
It’s not just about eating less
Eating less can move the scale for a while, but the food you choose shapes how full you feel, how much energy you have, how well you train and how you recover. If you’re lifting, working, and running a household, your nutrition has to work with that life, not against it. Cutting too hard often backfires as hunger, low energy and weekend “rebounds”. If that sounds familiar, Norvic’s take on why you may be underfed rather than undertrained is worth a read, along with why running on empty can feel like losing your spark.
Don’t fear carbs
Carbohydrates fuel your workouts and your busy days. The real question is which ones. The World Health Organization says carbohydrates should come mainly from whole grains, vegetables, fruits and pulses, and it recommends at least 400 g of fruit and vegetables and at least 25 g of fibre a day for adults. A large set of reviews in The Lancet (Reynolds and colleagues, 2019) pooled more than 240 prospective studies and clinical trials, and found the biggest benefits at around 25 to 29 g of fibre a day, with lower rates of heart disease, type 2 diabetes and colorectal cancer among people who ate the most fibre.
Protein at every meal
Protein helps you feel full and supports your muscle, which matters more as we age. A review by Leidy and colleagues (2015) pointed to around 1.2 to 1.6 g per kg of body weight a day, with at least about 25 to 30 g at each meal, for appetite and weight management. Does that mean every meal has to be a giant chicken breast? Not at all. Eggs, Greek yogurt, cottage cheese, fish, tofu, beans and lean meat all count, and spreading them through the day makes the target easy.
One way to spread protein across a day
Grams per eating occasion for a 70 kg woman aiming for about 1.5 g/kg (~105 g)
Illustrative example, not study data. Your own target depends on your body, training and goals.
You don’t need to be hungry to lose fat
Surviving on salads and pushing through hunger all day isn’t a plan you can keep. A plate with protein, a fibre-rich carb, plenty of veg and a little fat is filling, and it keeps energy steady for training and family life. Balance and consistency beat any short, extreme fix. If cardio has been your main tool, Leanna’s post on putting strength training first pairs well with this one.
Save this for your next grocery trip
Leanna asks people to save the reel for their next shop. Here’s a simple version of that list, grouped so you can build balanced meals without overthinking it. For a full week of ideas, see her balanced meals grocery list for busy moms.
| Group | Easy picks | Why it helps |
|---|---|---|
| Protein | Eggs, Greek yogurt, cottage cheese, chicken, fish, tofu, lean beef | Fullness and muscle support |
| Smart carbs | Oats, potatoes, rice, whole-grain bread, beans, lentils | Energy for training and busy days, plus fibre |
| Fruit and veg | Berries, bananas, apples, leafy greens, peppers, frozen veg | Fibre, volume and micronutrients |
| Healthy fats | Olive oil, nuts, seeds, avocado | Flavour and staying power, in small portions |
After 35, it’s time to stop guessing. Ready to fuel with intention instead of fighting your food? Leanna invites people to message her “SHRED” on Instagram to learn about her coaching, or you can apply for coaching here.
This article is general education, not medical advice. Check with your doctor or a registered dietitian before big changes to your diet, especially if you have a medical condition such as kidney disease or diabetes, take medication, or are pregnant or postpartum.
Frequently asked questions
Should women over 35 cut carbs to lose fat?
Not necessarily. Fat loss comes from an overall calorie deficit you can keep up. Fibre-rich carbs like oats, potatoes, beans and fruit fuel training and help you feel full, so many women do better keeping them in.
How much protein do I need?
A common research range is about 1.2 to 1.6 g per kg of body weight a day, with roughly 25 to 30 g at each meal. Your needs depend on your size, training and health, so a coach or dietitian can help you set your number.
Is snacking bad for fat loss?
Not by itself. A planned, protein-rich snack can stop you arriving at dinner starving. Mindless grazing is what usually adds up.
Do I need to fast to lose weight?
No. Fasting is one way to manage calories, but it isn’t required. If long fasts leave you tired, hungry and craving, regular balanced meals may suit you better.
Why am I always hungry and tired while dieting?
Often it’s too big a deficit, too little protein or fibre, or poor sleep. Fuelling properly with balanced meals usually helps, but see your doctor if fatigue doesn’t improve.
What does a balanced plate look like?
A simple guide is a palm or two of protein, a cupped handful of carbs, half the plate in vegetables, and a thumb of fat. Adjust portions to your goals and activity.
Does strength training change what I should eat?
It does. Lifting increases the value of protein for muscle repair and carbs for workout energy, which is one more reason not to under-eat.
Sources
- Leanna Chanco. Instagram reel, October 22, 2026. instagram.com/p/DeyxdncBJOO
- World Health Organization. Healthy diet (fact sheet). who.int
- Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019. thelancet.com
- Leidy HJ, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S–1329S. doi:10.3945/ajcn.114.084038
- Featured image: Photo by PNW Production on Pexels.
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Written by
Leanna Chanco
Professional Fitness Coach
With about 15 years of coaching experience, Leanna focuses on holistic conditioning, mobility and fat-loss habits that last. She helps clients build routines that fit family life and a busy calendar.
- Conditioning
- Mobility
- Sustainable fat loss
